Exercises to Develop Aerobic Fitness Strength
Aerobic fitness is your body's ability to quickly and efficiently get oxygen through your cardiovascular system. It hinges on two things -- your heart's ability to pump oxygen through your system (which is what blood is for) and your VO2 max, which is the maximum amount of oxygen your body can use in a minute. To improve your aerobic fitness, you need to work on both of these. Make sure the activity is sustained, and exercises your whole body. In time, the duration and intensity are more important, to ensure that you work both these aspects of aerobic fitness.
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Continuous Exercise
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Exercise at a steady pace for 40 to 60 minutes. You should be sweating, and your heartbeat should be elevated, but you should not be gasping for breath. Aerobic exercise is about keeping your intensity level low enough that your body's needs for oxygen intake are met, and you don't have to use your carbohydrate or fat stores to meet the shortfall. To work on your VO2 max, you should therefore exercise continuously, at a pace that you can maintain for the entire workout.
Interval Exercise
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Interval train by warming up to a moderate level of intensity for around five minutes, then working as hard as you can for a short interval of thirty seconds to one minute. Then, slow back down to a slower pace (like a light jog) for two minutes, and repeat the sequence ten times. You will be working extremely hard during high intensity intervals, but your rest periods will compensate for them. This keeps the exercise mostly aerobic, and encourages your heart to work as hard as it can during the intervals. This will strengthen it, and make it pump more oxygen through your system with each beat.
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Traditional Aerobics
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There are a number of traditional aerobic activities that do not require a lot of skill or experience which can be done on your own. The best example is running, which is a very intuitive movement and does not require a gym membership or special equipment. Swimming, rowing and even walking (provided it's up a hill, thus increasing the intensity) are also good aerobic activities.
Advanced Aerobics
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There are also a number of aerobic activities that require a class or personal instructor, at least in the beginning. These require more intricate movements and specific form. They also exercise different muscles in different ways, so they're sometimes more effective at toning your body (although any aerobic activity is going to burn calories, which will shed fat). A boxing class, a yoga class or dance class can provide a welcome change, particularly if you've been running for months or years and are looking to vary your activities.
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References
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